Archive for April 4, 2016

20160405- Tuesday Open WOD

Posted: April 4, 2016 by courtland07 in Uncategorized

S/S/S:

Shoulder mobility

All videos courtesy of Barbell Shrugged

WOD

CASH IN Row 500M  (20 min cap)

Then 2 RFT

50 – DB Thrusters (25/15)

40 – DB Press (25/15)

30 – DB Front Squat (25/15)

20  – DB Snatch (25/15)

10- C2B Pull Ups

SCALING OPTIONS

Can scale to ½ (25 thruster, 20 press, 15 front squat, 10 snatch, 5 pull up)

C2B= Chin above bar

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20160404- Monday Open WOD

Posted: April 4, 2016 by courtland07 in Uncategorized

SSS

courtesy of Crossfit HQ

KBS prep

WOD

For time

500 Russian KBS

1.5/1.0  May do 2 or 1 handed swings

SCALING OPTIONS

Weight as necessary

Sorry folks for the late post